For women, there is no better legs, butt, stomach and arm toning exercise. For men, the results from performing the kettlebell swing are defined six pack abs and a killer ripped physique. What’s even better, is that you will notice the results in a very short period of time by only performing the exercise twice a week during a workout which lasts approximately 15-20 minutes including rest breaks. That’s it. Want a ripped body in 4 weeks working out twice a week for 15-20 minutes? Sound good? Great, let’s get familiar with the kettlebell swing…
The kettlebell swing is a form of strength training exercise that utilises the kettlebell, a cast iron weight that looks a lot like a cannonball with a handle. The kettlebell swing is becoming a staple exercise to those in the know, as it offers many benefits by combining cardiovascular, strength and flexibility training into a single exercise. Of all the kettlebell routines, the kettlebell swing is the most important exercise.
The popularity of kettlebell training can be accredited to Pavel Tsatsouline a former Spetsnaz, or Russian Special Forces member, who popularized this form of training in the U.S. More recently, the kettlebell swing has gained momentum with the release of The 4 Hour Body, a book by Tim Ferris.
Tim Ferris challenges traditional and common beliefs about nutrition, training and exercise and introduces the concept of the “minimum effective dose” – which is defined as the smallest dose that will produce a desired outcome. In the context of exercise, Tim recommends exercises that get the best results with the minimal amount of effort. The kettlebell swing was Tim’s king of exercises and he dedicated a whole chapter to it in his book. Tim wrote, “If you could only do one movement for the rest of your life, do the kettlebell swing”.
So, how do you perform the kettlebell swing? Let’s look into the finer details of the technique.
It is best to first practice this exercise without a kettlebell, just to get the movement right. Even if you are a seasoned veteran of the kettlebell swing, a couple of reps without the kettlebell will invoke your muscle memory to censure you are performing the movement correctly.
The correct technique is as follows:
- Stand looking straight ahead, with your feet approximately 15 – 30 centimetres or 6-12 inches outside of shoulder width.
- Point your feet outward at approx 30 degrees from straight ahead.
- Keep your shoulders back to prevent rounding of the back and do not shrug the shoulders at any time during the movement. You want to maintain a neutral spine throughout the whole range of motion so that the neck and the rest of the spine is in alignment throughout the whole swing.
- The backswing motion is a movement similar to sitting down in a chair which loads up the hamstrings, thighs and glutes. Imagine you are closing a car door with your buttocks – your rear should be sticking as far back as possible. This movement is not a squat and there is only minimal knee bend.
- Both arms holding the kettlebell are between your legs. Your forearms should be inside of your groin with your hands back behind and underneath the buttocks. Reach back deeply so you load up the hamstrings, buttocks and hips as much as possible.
- The upswing is a result of forceful and powerful hip snap. Imagine pinching a coin between the buttocks and then pop your hips forward at the same time as you drive down through the heels.
- Your arms should remain straight but loose throughout the movement. It is the momentum of the hip snap which raises the kettlebell. Imagine your arms are just cables that connect the kettlebell to your upper body and it is your lower body where the power comes from. The movement is all in the hips and you shouldn’t feel any tension in the shoulders which should remain relaxed and pulled back at all times.
- At the top of the swing, the abs are tight, the glutes are squeezed together and tight, and the knee caps pulled up.
- The kettlebell should naturally swing in a pendulum motion to chest height.
- Exhale during exertion or at the top of the hip popping motion.
- Breath in as you return the kettlebell to the starting position during the backswing.
- Rinse and repeat aiming for 50 – 75 repetitions.
The kettlebell swing is equally effective for both men and women in building an exceptionally strong posterior chain, which is the group of muscles, tendons and ligaments which extend from the base of the skull to the Achilles tendons. As the kettlebell swing targets the whole posterior chain, performed correctly, this exercise can sculpt an incredibility athletic and defined physique within a relatively short period of time. Utilised with a correct diet, life changing body reshaping and composition can take place in as little as 4 weeks for both men and women alike. Make sure to include this exercise in your kettlebell routines and start swinging today to change your life!